4x Rounds :20 Seconds Max Dumbbell Floor Press :20 Seconds Dumbbell Hold at Extension :20 Seconds Max Push-ups 1:00 REST *Do the first set on right side, 2nd set on left side, etc…
Bodyweight Version 4x Rounds :20 Seconds Single Arm Plank Hold (3pt hold) :20 Seconds High Position (push-up) Plank Hold :20 Seconds Max Push-ups 1:00 REST *Do the first set on right side, 2nd set on left side, etc…
FINISHER 1 mile run/walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
(IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern
Don’t believe us, here are some other resources:
Intermittent fasting is not a diet. It is a timed approach to eating. Unlike a dietary plan that restricts where calories come from, intermittent fasting does not specify what foods a person should eat or avoid. Intermittent fasting may have some health benefits, including weight loss, but is not suitable for everyone. https://www.medicalnewstoday.com/articles/324882
16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. https://www.medicalnewstoday.com/articles/327398
There are two main ways to adopt intermittent fasting into your life, Mattson said:
Daily time-restricted feeding gives you a narrow window during which you can eat, usually 6 to 8 hours each day.
5:2 intermittent fasting requires that people only eat one moderate-sized meal on two days each week.
1:00 Each Couch Stretch 2x (on both sides) Three-points touch 2x (on both sides) Forward stretch (legs together) Forward Stretch(legs apart) Plank Hold Wall Sit
Single DB/KB Workout 4x Rounds (:45 work :15 Rest) Alternate arms in each round Reverse Lunge to Overhead Press (alt legs each rep) Supermans KBS Floor Press to Sit-ups DB Alt Snatch Plank
Bodyweight Only Version 4x Rounds (:45 work :15 Rest) Alternate arms in each round Lunges Supermans Air Squats Sit-ups w/2x Punches at Top Air Squat to alt Front Kicks Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
1:00 Each Couch Stretch 2x (on both sides) Three-points touch 2x (on both sides) Forward stretch (legs together) Forward Stretch(legs apart) Plank Hold Wall Sit
4x Rounds (20:00 Total) :40 Work & :20 Rest Hollow Hold Romanian Deadlifts DB/KB (or sub in Barbell DL) Single Arm DB/KB Overhead Hold (L) Single Arm DB/KB Overhead Hold (R)
Bodyweight Only Version 4x Rounds (20:00 Total) :40 Work & :20 Rest Hollow Hold Toe Touches (Wide Legs) Mountain Climbers Wall Sit
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
15:00 AMRAP 20x Single Arm ALT DB/KB Snatches 40x Double-Unders (3:1 Singles) or Jumping Jacks 20x Burpees 40x Double-Unders (3:1 Singles) or Jumping Jacks
*For bodyweight only, sub the DB/KB Snatches with Air Squats
Barbell Version 15:00 AMRAP 20x Clean & Jerk 95#/65# 40x Double-Unders (3:1 Singles) or Jumping Jacks 20x Burpees over Bar 40x Double-Unders (3:1 Singles) or Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Single DB/KB Workout (split reps in half each side) 5x Rounds (For Time) 10x Reverse Lunge to Overhead Press 10x Single Leg Deadlift 10x Shoulder Press 10x Goblet Squats 20x 1 Arm Swing RKBS
Body Weight Version
5x Rounds (For Time) 10x Reverse Lunges 20x Windmill Toe Touches 10x Push-ups 15x Air Squats 20x Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
It’s probably cliche but it’s a truth that has existed since the beginning of sports. It exists now even more in the world of person fitness. It’s the cold hard fact that a coach can not coach your motivation. We can inspire, harass, convince and even in come cases drag you to the gym but it won’t last and at some point we all must find the accountability and self-discipline within our own hearts to become a better version of ourselves.
